Exercises that you perform on strength-training machines can often be completed with dumbbells instead. Dumbbells offer advantages over machines but can pose risks and pose an insufficient challenge to people with a higher level of strength.
Benefits
Dumbbells require your surrounding, smaller muscle groups to be recruited to maintain balance and coordination. Therefore, the loads and movements are similar to those used in sport and in daily life, so the strength you develop is better transferred to those activities. Training with dumbbells allows each of your limbs to work independently. This means that you can complete one-armed or alternating exercises. For example, you could complete dumbbell chest press but lift one arm at a time. You would press up with the right arm while keeping the left one down at starting position, then press up with the left arm after your right one returns to starting position.
Types and Composition
The types of dumbbells include set-weight, adjustable weight and selectorized weight. Set-weight dumbbells are what you'll find in most fitness gyms. They typically range from 1 to 100 lbs. each. You must buy a pair at each weight you want to use, so storage can be an issue. Lighter weighted set-weight dumbbells can be coated with a soft neoprene or vinyl cover, but most set-weight dumbbells, especially those that are of heavier weight, are made from solid rubber and cast iron. Adjustable dumbbells can be taken apart, with plates on either side of the grip held on with clips or screwed collars. To adjust the weight, you take off the clip or collar and replace the plates with the weight you prefer. You only have one set of grips but must store each set of weight plates. Selectorized dumbbells are an option for home use, as you have only one set of dumbbells and are able to adjust the resistance by turning a dial.
Brands and Costs
The leading manufacturers of dumbbells include PowerBlock, which makes an adjustable dumbbell set that goes up to 50 lbs. and costs about $300 as of 2011. Bowflex offers a selectorized dumbbell set that goes up to 90 lbs. and costs about $600, and Body Solid sells a solid rubber set-weight dumbbell set that currently goes up to 50 lbs. for about $1,000.
Potential Dangers and Limitations
Because working with dumbbells requires more advanced balance and coordination, you are consistently put in susceptible positions. During a chest press, you're holding both of the dumbbells over your face and are at risk for dropping them and thus risking serious injury. Beginners may want to slowly incorporate dumbbells into their weight-training routines as they improve their techniques and build up strength. One downfall of working with dumbbells is that you are somewhat limited in the amount of weight you can lift. Providing an adequate amount of resistance is essential for muscle development. As you improve your strength, you may find that you reach a point where you need a more demanding weight to develop your muscles that you're unable to carry as dumbbells
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